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Training Log Archive: kslau

In the 7 days ending May 5:

activity # timemileskm+m
  Cycling1 2:21:57 8.8(16:07) 14.17(10:01) 249
  Running1 1:00:33 5.08(11:56) 8.17(7:25)
  Orienteering Competition1 40:20 2.4(16:46) 3.87(10:25) 97
  Total3 4:02:50 16.29(14:55) 26.21(9:16) 346

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Thursday May 3 #

7 PM

Running 1:00:33 [4] 8.17 km (7:25 / km)
ahr:143 max:181 shoes: Hoka One One Clayton 2

Interval training

jog 300 - sprint 100 - jog 200 - sprint 200 (x3)
rest ard 5mins

3 sets in total

running too fast in the first set which triggers abdomen muscle pain
should keep 200m in 40s and 100m in 19s

100 19.8
200 38.8
100 18.6
200 34.1
100 16.9
200 35.1

100 23.7
200 49.1
100 19.3
200 41.9
100 17.6
200 38.3

100 21.1
200 44.4
100 19.2
200 41.5
100 17.7
200 40.3

Sunday Apr 29 #

10 AM

Orienteering Competition race 40:20 [4] *** 3.87 km (10:25 / km) +97m 9:16 / km
ahr:177 max:188 shoes: Inov8 X-Talon 212 [G/B]

Ranking in Ah Kai Shan
DISQ because of missing one control
running too fast and lose concentration
making a lot of mistakes as well
course is not difficult

it is more about psychological aspect instead of technical or stamina
3 PM

Cycling 2:21:57 [1] 14.17 km (10:01 / km) +249m 9:13 / km
ahr:91 max:130

Site visit in tai po

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